Does walking 10,000 steps a day cause bone problems? 233 Action is no longer busy

The exercise trend is popular, but white-collar workers walk 10,000 steps every day and exercise every day, thinking that exercise will help strengthen the health of bones and muscles, but unexpectedly they still experience bone crises. What is going on?

The Chinese people generally have the traditional concept that "movement = effective exercise?" and "eating calcium = effective calcium supplementation?", which may cause the middle-aged and Zhuang people to be "busy and poor" without realizing it.

A 40-year-old white-collar worker working in the technology industry has the idea of ​​calcium supplementation, but believes that as long as she eats it, she has supplemented calcium. I occasionally take calcium tablets to supplement calcium, but my daily diet does not specifically choose foods rich in calcium or that can help calcium absorption and utilization of nutrients. Therefore, in addition to insufficient calcium intake, there is also a lack of supplementation of a complete bone nutrient group, resulting in inefficient calcium supplementation. After he broke his bone when he missed a step while going downstairs, he was unexpectedly diagnosed with low bone density.

The Zhuang ethnic group walks 10,000 steps a day but is "busy and poor" without realizing it

Wu Zhixing, chairman of the Osteoporosis Association of the Republic of China (TOA), said that although the patient walked 10,000 steps a day, the walking intensity was low and the speed was slow. In addition, the walking between the factory areas was mostly fixed-point and short-distance back and forth, and the exercise duration was too short. As a result, even though he walked 10,000 steps a day, osteoporosis problems occurred early.

In addition, the Chinese people generally have traditional concepts such as "movement = effective exercise?" and "eating calcium = effective calcium supplementation?", which may cause the middle-aged and Zhuang people to be "busy and poor" without realizing it.

Pay attention to the frequency and intensity of exercise, and diet and nutrition are the key

It turns out that even if you walk 10,000 steps a day, it seems that you are implementing the 333 principle of exercise. In fact, the 333 principle is an aerobic exercise training standard based on the prevention of obesity and cardiovascular disease. However, from the perspective of bone and mobility care, in addition to the exercise frequency and intensity mentioned in the 333 principle, the type of exercise and dietary nutrition are also indispensable key factors.

The Osteoporosis Society of the Republic of China has launched an improved version of the "233 Mobility Enhancement Formula".

According to a survey, aerobic exercise accounts for the vast majority of people's preferred sports, among which low-intensity walking accounts for the largest proportion, which may not be helpful for bone and muscle health. As for dietary nutrition, although the concept of calcium supplementation is highly recognized, modern people's high-fat, high-sodium eating habits may cause calcium "loss > utilization", weakening the intestinal calcium absorption efficiency.

Taking calcium = effective calcium supplementation? Pay attention to the three major actions to be effective

Wu Zhixing further explained that the body's absorption and utilization of calcium is not determined by how much you eat. More than 60% of the calcium intake will not enter the absorption and utilization stage. Therefore, calcium intake should be combined with the synergistic effects of minerals such as magnesium, potassium, phosphorus, and zinc to improve absorption and utilization. At the same time, it is necessary to supplement high-quality protein to repair tissues and comprehensively consolidate the three major action elements of bones, muscle strength, and key links.

In view of this, the Osteoporosis Society of the Republic of China has launched a modified version of the "233 Mobility Enhancement Formula", encouraging everyone to drink "2" cups of high-calcium milk containing a complete bone nutrient group every day; and accumulate "30" minutes of exercise; choose walking exercises that can take into account "3" types of exercise: flexibility, balance, and muscle strength, so as to take into account both exercise and nutritional intake.